How Many Steps In A Mile Running? Find Out Now and Get Ahead of the Curve

How Many Steps In A Mile Running 2023
  • BSX Insight

How many steps in a mile running? There are approximately 2,000 steps. This estimation can vary depending on the size of the runner’s stride and other factors. While it may seem like many steps, breaking it down into smaller goals can make it more manageable. Keep reading for more useful information on BSXInsight now.

How Many Steps in a Mile?

How Many Steps in a Mile

The following factors may affect the response to this:

Whether you’re walking or jogging, the type of exercise you’re doing affects the length of your steps. Your running speed also significantly impacts this, as we’ll see.

  • Your height, or the length of your legs; people with longer legs typically take bigger steps.
  • You require fewer steps to complete a mile the longer your strides are.
  • Your gender affects your step length since the biomechanics of walking differ greatly between men and women (in general, men stride out further).

The Rough Answer: How Many Steps In a Mile Running

A mile of running requires between 900 and 2000 steps, with an average of 1480.

Why such a wide range?

Your height and running pace are the determining factors.

High end: For instance, a 5′ runner moving at a pace of 12 minutes per mile will accumulate about 2000 steps in a mile.

Low end: A 6′ runner doing a mile in 6 minutes will take about 970 steps.

Most of us fall into a middle ground!

A 5′ 6′′ runner moving at 9 minutes per mile will complete a mile of running in about 1480 steps, which is closer to the average for most people.

Based on a study from the ASCM Health and Fitness Journal, I’ve included a table further in this post that provides step count estimates for a variety of heights and running speeds.

Jump forward at your leisure to see where you land!

The Rough Answer: How Many Steps In a Mile Walking

Walking generally takes between 1700 and 2400 steps every mile, with an average of about 2160.

The reason for the wide variation is that your walking stride length depends on your walking pace, height, and sex.

At the upper end, a 5′ lady would take about 2370 steps in a mile if she walked at a leisurely 20 minutes per mile.

On the low end, a 6′ male moving quickly at 14 minutes per mile may take roughly 1750 steps in one mile.

The majority of us are closer to the average; for instance, a 5′ 6′′ lady covering a mile in a comfortable 18 minutes would take 2160 steps.

Look up your height and walking speed in the table we’ve supplied to obtain a more precise estimate of how many steps you take to cover a mile.

Average Figures – Steps Per Mile and Kilometer

Average Figures – Steps Per Mile and Kilometer

The average number of steps per mile or kilometer for various distances is shown in the following table.

The number of steps is based on average statistics, which is crucial to remember.

You should refer to the more detailed information in the following tables to obtain a better understanding of your personal step count per mile or per kilometer!

Average Steps Per Mile and Kilometer Table

MileskmSteps WalkingSteps Running

How Many Steps In A Mile Running – Based on Height

How Many Steps In A Mile Running – Based on Height

Height12 min/mile10 min/mile8 min/mile6 min/mile
5ft 0in1997171014231136
5ft 2in1970168313961109
5ft 4in1943165613691082
5ft 6in1916162913421055
5ft 8in1889160213151028
5ft 10in1862157512881001
6ft 0in183515481261974
6ft 2in180815211234947
6ft 4in178114941207920

In a study on running steps per mile published in the ASCM Health and Fitness Journal, both men and women were taken into account. The findings are as follows:

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How Many Steps In a Mile Walking – Based On Sex, Height, and Speed

How Many Steps In a Mile Walking – Based On Sex, Height, and Speed

Based on height and speed, the ACSM Health and Fitness Journal study divided the number of steps per mile for men and women.

Let’s imagine you wish to commit to taking 10,000 steps per day. You are considering how far and how long you should walk.

The same study by the ACSM Health Journal examined 44 walkers of various heights and fitness levels. Since the step length shrank as people ran faster, they discovered that walking (15 minutes per mile) actually required more steps than jogging (12 minutes per mile).

They also observed a gender gap since more males than women were able to complete a mile in 6 to 8 minutes.

They discovered that a male 5 foot 10 inches tall would need to walk 5.1 miles in order to get 10,000 steps in a day.

However, they did mention it with normal activities, and the average American takes 5,000–6,000 steps in daily life. Therefore, an additional two miles of walking would be necessary.

Men and women have different walking biomechanics, which is why the two are divided into two groups.

Be aware that while 18 minutes per mile is considerably slower and more relaxing, 14 minutes per mile is still quite a brisk pace.

The complete results, tabulated for both men and women, are as follows:

Steps In a Mile Walking – Women

Height20 mins/mile18 mins/mile16 mins/mile14mins/mile
5ft 0in2371224421171991
5ft 2in2343221620891962
5ft 4in2315218820611934
5ft 6in2286216020331906
5ft 8in2258213120051878
5ft 10in2230210319761850
6ft 0in2216208919621836

Steps In a Mile Walking – Men

Height20 mins/mile18 mins/mile16 mins/mile14mins/mile
5ft 4in2282215520281901
5ft 6in2253212720001873
5ft 8in2225209819721845
5ft 10in2197207019431817
6ft 0in2169204219151788
6ft 2in2141201418871760
6ft 4in2112198618591732

How To Calculate Your Steps Per Mile Based On Step Length

How To Calculate Your Steps Per Mile Based On Step Length

Whether you’re interested in running, jogging, or sprinting, you may precisely calculate your steps in a mile using the method below.

Utilizing a pre-established distance, such as track and field, makes it simple to calculate accurately. Put two markers as far apart as you can in your backyard or another area where you can take 20 or more steps to make it even easier.

One step occurs when you lift your foot, advance it, and then touch the ground with both of your feet (left foot in front of right). The distance your left foot covers between the heels of your right and left feet should be used to measure your step length.

Count the steps as you move between markers at your usual speed. Your unique average step length will be indicated by the difference between the distance and the number.

Remember that you are counting steps rather than strides.

Two steps are equal to one stride, which determines your step length.

Once you know the length of each step, use the chart below to calculate how many steps you take when running or walking a mile.

The same technique can be used to determine your steps at slow, medium, and fast paces. It will give you a good notion of your step length for running as well as brisk walks. Remember that a longer distance will yield a more precise response.

Use this equation to determine how many steps there are in a mile of running: A mile is 5,280 feet long. Divide 5,280 by your average step length in feet after calculating your step length.

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Steps Per Mile Table

Once you are aware of your typical step length, enter it into this table to see how many steps there are in a mile of jogging or walking:

Step Length (ft)Step Length (m)Steps In a Mile

How Many Miles Are 3000 Steps?

How Many Miles Are 3000 Steps

Not everyone aims to complete 10,000 steps each day.

According to a study published in the International Journal of Behavioral Nutrition and Physical Activity, a healthy person takes an average of between 4,000 and 18,000 steps each day.

This should be taken into account when you’re making goals for yourself. Perhaps you want to walk 10,000 steps, but 3,000 is a more manageable goal now.

Therefore, 3,000 steps equal 1.5 miles when you’re walking. Three thousand steps are equivalent to nearly two miles of running.

The health advantages of a daily running habit can be attained and enhanced by developing a routine of running 2 kilometers daily.

You’ll notice that walking requires less effort to get there if your main objective is to take more steps. However, considering your overall health, you’ll see that jogging or running raises your heart rate and increases fat burning. Don’t just choose the simpler choice, though. Think about your objectives and your end aim.

How Many Miles are 6000 Steps?

You may complete the next milestone, 6,000 steps, in about 3 miles of walking or 4 miles of running.

Remember that your height, stride length, and step length depend on the abovementioned variables. Make careful use of the formula shown in the ACSM figure at the top of this page for a more precise estimate of the distance covered in 3,000 steps.

Does Age Affect Stride Or Distance?

Does Age Affect Stride Or Distance

A weak correlation between age and stride length has been shown in a number of studies. The initial experiments were conducted in 2000 by Professor Paul DeVita and his colleague Tibor Hortobagyi.

The joint torques and powers of young persons and older people moving at the same speed were measured.

They found that as people get older, they tend to use their hip muscles, rather than their ankle muscles, to propel themselves forward.

According to the findings, senior walkers’ strides were 4% shorter than those of young individuals.

Dr. DeVita’s follow-up study in 2016 examined the biomechanics of healthy recreational runners between the ages of 23 and 59. Their studies demonstrated that a runner’s speed and stride length both decline by 0.33% per year.

In other words, your stride length will be 20% shorter when you’re 80 than it was when you’re 20. In other words, walking a mile will require more steps the older you are.

How to Find the Right Daily Step Goal for You

How to Find the Right Daily Step Goal for You

Even though 10,000 is the generally accepted “gold standard,” if you can only manage to walk them once a week, you won’t get very far. The most beneficial amount of steps for you is the one you can take consistently daily. Increase the target gradually. Those 10,000 will be forgotten sooner or later.

Find your own pace first and foremost.

Take quick, vigorous walks with pauses instead of long strolls. Walking more quickly will increase exercise benefits and calorie expenditure per mile.

The purpose of this type of exercise is to keep the body active. You may manage your weight and strengthen your immune system by doing that. For those who lead sedentary lifestyles, it’s a terrific method to begin gradually and gently getting back in shape.

Can a One-Mile Walk Burn a Lot of Calories?

Can a One-Mile Walk Burn a Lot of Calories

10,000 steps can sometimes be completed more quickly than some queries.

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According to this very conservative estimate, you burn around 80 calories walking a mile and roughly 100 calories jogging. However, as we’ve already stated, the average is simply that. No one solution fits all.

The number of calories you burn depends on your weight, degree of fitness, and pace; the more quickly you move, the more calories you burn. As you get more fit, the same distance poses a lower and lower obstacle. You expend less energy as the challenge gets more comfortable.

The topography is the next factor to consider; the task increases with terrain difficulty. You can clearly understand what I mean if you use an activity tracker to measure one mile of brisk uphill walking and one mile of flat walking.

Basic Principles

On a surface, you can safely navigate and move as quickly as you can without straining.

Don’t push yourself too hard too soon; pay attention to your body.

The threshold will automatically move if everyday exercise becomes ingrained in your life.

Achieve Your Motivational Goals

One advantage of moving more quickly when walking or running is that you may cover greater distances in the same amount of time.

In this case, the quantity of steps or miles is more important. A 20-minute exercise might nevertheless leave you with a sense of accomplishment. Set a time limit and move quickly to burn more calories.

Set a Goal to Work Towards

Set a Goal to Work Towards

Don’t stop there after you have the answer to the query, “How many steps in a mile running.” Set a goal for yourself instead of just walking or running. You’re more inclined to persist when you’re headed in the right direction.

Most beginning runners aim to complete 5K or log 2 miles daily. Try these tests first, then go to longer races later!

How To Measure Steps In A Mile For Your Stride Length

Try the following (you’ll need a tape measure or other measuring instrument) to determine the precise number of steps your body takes when walking or jogging a mile or kilometer:

To get your average stride length, take 10 steps (being sure to run or walk, depending on which stride you want to measure), measure the distance in feet, and then divide by 10.

A mile has a length of 1609.344 meters or 5,280 feet. So, to see how many steps there are in a mile, divide 5,280 by the length of your stride. To calculate the number of steps needed to complete 1 km, divide 3,280 by your estimated stride length.

Use our convenient length and distance calculator if you need to convert between feet, inches, centimeters, and meters.



How many steps are 2 miles of walking?

Two miles of walking will equal about 5,000 steps, depending on your personal stride length. 5 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

How many miles are 4,000 steps?

The average American walks 3,000 to 4,000 steps a day or roughly 1.5 to 2 miles.

How many steps in 5 miles of running?

Running steps have a longer stride length, and you may take between 1,400 and 1,700 steps per mile. A total of 10,000 steps equals 4 to 5 miles.

How many steps in a mile on average?

On average, there are 2,250 steps in a mile. This means 560 steps is a quarter mile, and 1,125 steps is a half mile.


Walk or run as quickly as you can safely to achieve your fitness goals. Pay attention to your body, and be aware of the threshold–the point at which everyday exercise becomes a challenge, and you’re able to cover greater distances in the same amount of time. Finally, set a goal for yourself, and move quickly to achieve it. Thank you for taking the time to read this article.

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